Summary:

1. In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold

Key Discussion Points:

1. Addressing Common Misconceptions:
2. Tempo training is the same as LT training
3. LT training should be brutal
4. Deep Dive:
5. How lactate threshold differs from other types of training
6. What is happening when we run under, at or over LT
7. How you can test your lactate threshold
8. What does LT training mean for performance
9. What it feels like to train at LT
10. LT training parameters & environment
11. Webinar Pitch, Outro & Feedback
12. Submit questions for the “Ask Me Anything” episode

Noteworthy Moments/Quotes:

1. 1:08 - The coaches celebrate the arrival of the new equipment
2. 4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar
3. 7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running
4. 20:15 - Coach Donald shares the discussion topics for the day, while Coach Tim provides a brief recap of what lactate “buffering” means and talks about what is happening at a cellular level when we run at “threshold”
5. 25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold
6. 35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment
7. 44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold
8. 50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episode

Resources Mentioned:

1. Webinar:

Summary:

1. In Episode 9, the coaches provide insight and context for lactate threshold (LT) training and discuss the basic biology behind these higher-intensity sessions.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. Understanding LAH+ in the body
3. Soreness is not leftover LAH+
4. La- is not bad, it is fuel
5. Deep Dive:
6. What is your Lactate Threshold
7. How does Lactate/H+ accumulate
8. How does buffering + clearance work
9. Why does it burn when I’m beyond LT
10. What happens when you keep training beyond LT
11. Webinar Pitch, Outro & Feedback
12. Submit questions for the “Ask Me Anything” episode!

Noteworthy Moments/Quotes:

1. 3:52 - The coaches share their Coaching Moments from the past few weeks
2. 9:02 - Coach Donald shares some Training Myths revolving around lactate threshold
3. 14:44 - The coaches start their Deep Dive into lactate threshold: what it is, how does it affect you and what happens when you train at your lactate threshold
4. 36:39 - Coach Donald provides a brief recap of the concepts covered in the episode
5. 45:54 - The coaches offer some practical Training Takeaways for athletes
6. 48:19 - Coach Donald shares that the topic for Ep. 11 is “Ask Me Anything,” and encourages listeners to submit their questions

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Lactate threshold training is improving your body’s ability to buffer acidity
2. LT training is hard but sustainable, not a “crash & burn” effort
3. If you cannot maintain the effort for 30 minutes, it’s likely too fast. If you can sustain the effort for more than an hour, it’s...

Summary:

1. In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. A higher VO₂ max guarantees better race results
3. VO₂ max is the best single metric to track
4. vVO₂ max is just a lab number
5. Deep Dive:
6. Central Capacity vs Usable Speed
7. What vVO₂ Max Actually Represents
8. Muscle-Level and Metabolic Factors
9. Fractional Utilization and Fatigue Resistance
10. Neuromuscular and Mechanical Efficiency
11. Webinar Pitch, Outro & Feedback
12. Training Takeaways

Noteworthy Moments/Quotes:

1. 4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths
2. 20:35 - Coach Donald & Coach Tim start their Deep Dive by talking about the training parameters that affect V02 and vV02 max, and what they look like in a real-world setting
3. 29:17 - Coach Donald breaks down the idea of running efficiency and economy at V02 max, and the coaches brainstorm a brilliant idea for some new GHP swag
4. 38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context
5. 47:55 - Episode summary and training takeaways for athletes

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Train VO₂ max to build capacity, but don’t live there year-round.
2. Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.
3. If your aerobic fitness...

Summary:

In Ep. 7 the coaches explain what running economy means, what the benefits are to improving your efficiency and some key takeaways on how to train to get more out of your running.

Key Discussion Points:

Addressing Common Misconceptions:

1. Running economy only matters for long-distance runners
2. Better economy just means shorter steps or higher cadence

Deep Dive:

1. How Your Muscles and Nervous System Affect Economy
2. What You Feel When Economy Improves
3. What’s Happening When You Sprint, Jump, or Change Direction
4. Why Running Fast Can Actually Improve Economy
5. Which Body Areas Matter Most for Efficiency
6. Training Takeaways for Athletes

Webinar Pitch, Outro & Feedback

1. Final Thoughts
2. Webinar Plug
3. Next Episode Preview

Noteworthy Moments/Quotes:

1. 0:40 - Coach Donald recaps his cruise vacation with Coach Leslie and talks about some of their adventures
2. 12:53 - The coaches share their respective Coaching Moments
3. 18:00 - Coach Donald & Coach Tim discuss some common myths related to running economy and running efficiency
4. 27:40 - The coaches talk about the factors that actually make running more efficient
5. 46:35 - How an athlete can train and develop their running economy
6. 51:49 - Coach Donald expands on the neuromuscular component of up-tempo running
7. 59:58 - Wrap up & key takeaways

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Efficient athletes turn on muscles quickly, turn off what they don’t need and don’t fight themselves with extra tension.
2. When your running economy improves, strides feel lighter, you don’t feel like you’re forcing speed and you recover faster between efforts.

Summary:

Coach Donald and Coach Tim discuss the key points of building an aerobic fitness base, and why it is such an important component of overall athletic performance regardless of an athlete’s sport or experience level.

Key Discussion Points:

1. Addressing Common Misconceptions:

1) Aerobic capabilities don’t matter for power sports

2) High-intensity activities are required for base-building

1. Deep Dive:

1) Cardiac and metabolic adaptations

2) Tendon, bone & muscle adaptations

3) Nervous system adaptations & efficiency/economy

1. Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

1. 5:22 - Coaching Highlights include learning programming techniques and fielding questions from athletes
2. 13:00 - The coaches dispel some common myths and discuss how the aerobic base serves a purpose as recovery in most sports
3. 19:30 - The purpose and dosage of high intensity interval work required when building an aerobic base
4. 22:50 - Defining what “base building” actually means
5. 26:05 - Sprinters, team/field-sport athletes, and endurance athletes all need aerobic development — just in different proportions
6. 26:30 - The coaches take a deep dive into cardiac and metabolic adaptations and tendon, bone and muscle changes to aerobic base building
7. 42:10 - The nervous system refines landing mechanics, making each step more uniform, more efficient and less costly
8. 46:00 - How strength training plays an important role in aerobic base building
9. 52:30 - Episode re-cap & Coaching Considerations

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. All athletes can benefit from having a good aerobic base!
2. Do a lot of low intensity work early in the training cycle, to support higher intensity activities later
3. Load and intensity will differ for each individual athlete
4. Support the podcast by downloading Coach Donald’s Strength Training for Runners...

Summary:

Coach Donald & Coach Tim make the case for single-leg strength training, along with how and why all athletes should incorporate it into their programming.

Key Discussion Points:

Addressing Common Misconceptions:

• Prehab/rehab, balance and lower loads

Deep Dive:

• Neuromuscular demands
• Biomechanical implications
• Relative force
• Programming

Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

• 7:00 - Coach Donald & Coach Tim share their most recent Coaching Moments.
• 14:25 - The coaches address some common myths when it comes to single-leg strength training, like it only being useful for rehab and balance and that you shouldn’t do it with high loads.
• 17:50 - A discussion on the neuromuscular demands of single-leg training versus bilateral.
• 20:52 - The coaches talk about the biomechanical implications of sprinting, cutting and jumping that make the argument for single-leg training.
• 25:40 - Coach Donald unpacks relative force, the bilateral deficit phenomenon and how single-leg strength training can help mitigate injuries.
• 32:30 - The coaches talk about best practices when programming single-leg strength training for athletes.
• 42:24 - Episode recap and closing notes.

Resources:

Webinar: https://ghperformance.com/webinar/

Website: https://ghperformance.com/

Hosts:

• Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
• Coach Tim: MBA, CPT, PES, FNS

Summary:

Coach Donald and Coach Tim continue their discussion on the physiology of sprint training, and chat about what it means to run “fast” while exploring key concepts such as the metabolic demands of sprinting and the core aspects of speed training.

Key Discussion Points:

Coaching Moments:

• Coach Donald shares a story from Trackside, and Coach Tim chats about a recent in-gym onboarding session with a new youth athlete.

Deep Dive:

1) How to move the needle in sprint performance

2) The foundation of sprint performance is a function of stride rate, stride length and endurance

3) An exploration of the relationship of effort and fitness as it relates to speed expression

4) The metrics and metabolic demands of sprinting

5) The core aspects of speed training are acceleration, max velocity and speed endurance

6) Managing load and volume

7) A discussion on speed endurance

8) Coaching and training considerations

Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

• 2:39 - The coaches share their most recent Coaching Moments.
• 4:54 - Coach Donald and Coach Tim discuss what getting “faster” means in the context of running versus field sports, and rail against the fallacy of “more” again.
• 9:27 - How do you move the needle in sprint performance? The coaches take a deep dive into the foundational components, the physiological mechanisms and the practical application of sprint training.
• 10:05 - Coach Donald discusses the basic components of speed: stride rate, stride length and endurance.
• 13:50 - The coaches talk about the differences between competing at all distances, and what max velocity or “full speed” means in a training and racing context.
• 15:57 - Coach Donald explores the relationship between speed expression and the corresponding effort level, as well as the metabolic demands for power vs. speed.
• 19:05 - The coaches talk about how an athlete can improve the most important metrics of speed and sprint performance, like stride rate, stride length, ground contact time and posture.
• 22:03 - Coach Donald takes a deep dive into the metabolic demands of sprinting.
• 24:38 - Coach Donald and Coach Tim go on a “6-7” tangent.
• 29:24 - Coach Donald discusses how an athlete can improve their tolerance for sprinting, which includes skipping, drilling, lifting and running.
• 30:32 - What are the core aspects of training for speed, and how do plyometrics, hill sprints and resisted running help?
• 37:53 - Coach Donald talks about load management and proper volume with sprint training.
• 39:01 - Fitness in the form of tempo running, speed endurance training and special endurance.
• 43:25 - Coach Donald recaps the episode and shares some final thoughts on coaching and training considerations.

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/

Actionable Takeaways:

• Sprint training is much more nuanced than just running “fast.”
• Speed is a function of stride rate, stride length and endurance, and all of those are trainable qualities.
• Quality training includes managing the metabolic demands of...

• Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
• Coach Tim: MBA, CPT, PES, FNS

Coach Donald & Coach Tim take a deep dive into the physiology of sprint training, and discuss the what, when, why and how of high-intensity sprinting.

Coaching Moments:

• Cross country season re-cap and success stories
• In-gym highlights

Deep Dive:

• The Fitness-Speed Pipeline, and the ever-present argument about what comes first
• More is not always better, especially with high-intensity activities
• The physiology of sprint training, sprint mechanics and plyometrics
• Motor learning, brain training and body positioning
• The integration of strength training with sprint training.
• CNS fatigue
• Stride rate & stride length
• Coaching challenges

Webinar Pitch, Outro & Feedback

• 2:10 - Coach Donald and Coach Tim share their most recent Coaching Moments and Performance Highlights.
• 9:00 - Coach Donald discusses the Fitness-Speed Pipeline, and addresses some common misconceptions with the “fitness first” approach.
• 16:02 - More myth-busting conversation about how more is not always better, especially with athletes training and competing on a very high level.
• 19:48 - Coach Donald explains the physiology behind sprint training, including neural drive, motor unit recruitment, rate coding and coordination.
• 25:56 - The coaches talk about tissue stiffness during sprinting, and explore tendon elasticity and the muscle-tendon interaction.
• 30:33 - Ways to incorporate and apply plyometric training, as it relates to running economy.
• 31:38 - Coach Donald talks about motor learning and how “brain training” is crucial for athletes, and the importance of doing drills and skill work with specific intent.
• 36:02 - A chat about force application, quality of movement and body positioning.
• 40:25 - Coach Donald brings things full circle, and explains why/how strength training integrates into sprint training.
• 43:52 - CNS fatigue: what it is, things to look for and how to manage it.
• 49:09 - Coach Donald summarizes the episode with stride rate and stride length.
• 50:45 - The coaches explore how sprint training can benefit endurance athletes.
• 54:45 - Coaching challenges with sprint training can include personalizing approaches in a group setting, knowing when to appropriately end a session and balancing being knowledgeable in biomechanics, physiology and environmental control.

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/
• Jack Daniels’ Running Formula
• The Mechanics of Sprinting & Hurdling
• Jumping into Plyometrics